5/9/15 Recovery

Recovery WOD

Week of 5/9/15
Warmup
Limber- 11
Mobility/prehab
– Crossover Symmetry:
– Thoracic Extension:  10-15 w/foam roller
– Hamstring stretch with band: Accumulate 1 minute each side
Recovery
2-3 rounds (not for time, but should not exceed 25 min )

• 2 min Row easy
• 2 min  Jump Rope(alt R/L) easy
• 50m Farmers Carry light
• 200m Run easy

Cooldown
– 3 rounds, 10 sec hollow holds, 10 sec Arch Hold
– Turkish Getups: 1 min each side (2-3 reps)